CrossFit Surmount – CrossFit

Bench Press (Heavy 5)

3: Metcon (Time)

400m run

35 Box Jump over 24/20’’

35 Wall Ball 20/14 lbs

35 Burpees

*Rest 3 minutes*

25 Burpees

25 Wall Ball 20/14 lbs

25 Box Jump over 24/20’’

400m run

2: Metcon (Time)

400m run

30 Box Jump over 24/20″

30 Wall balls 16/12

30 Burpees

*Rest 3 minutes*

20 Burpees

20 Wall balls

20 Box Jump overs

400m run

1: Metcon (Time)

200M run

25 Box Step ups

25 Wall Balls @ light

20 Burpees

*Rest 3 minutes*

20 Burpees

20 Wall balls

20 Box step ups

200m run